Comparing Nutrients in 300 calories Boiled Yellow Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Boiled Yellow Beans: 208g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Yellow Beans or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans	25%	7%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Yellow Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.25g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	8.02% 2.57g	32g per day for Men 19-50 years
Omega 3	27.6% 0.44g	2.05% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	38% 49.2g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	0.6% 0.43g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	57% 21.7g	11% 4.1g	38g per day for Men 19-50 years
Protein	34% 19g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.48mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.54% 0.48mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42% 169μg	16% 63.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.17% 3.75mg	17.6% 16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.96mg	1.37% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.08% 7.3μg	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 129mg	2.67% 26.7mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	64.6% 5.17mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	10.3% 43mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.5% 381mg	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	20% 677mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	4.92% 2.7μg	1.87% 1.03μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.4mg	48% 717mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	6.35% 0.7mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.73% 138g	3700g per day for Men 19-50 years

Boiled Yellow Beans VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Yellow Beans or Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of Boiled Yellow Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Boiled Yellow Beans have 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.6 times more Vitamin B9, 9.5 times more Vitamin E and 1.7 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.2 times more Vitamin C than Boiled Yellow Beans.
• 300 calories of Boiled Yellow Beans have insufficient amounts of Vitamin C
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Yellow Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Yellow Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 300 calories of Boiled Yellow Beans have 4.8 times more Calcium, 2.4 times more Copper, 4.1 times more Iron, 3.6 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus and 3.2 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 68.8 times more Sodium than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled Yellow Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Yellow Beans have 13.4 times more Omega 3, 5.3 times more Fiber and 4 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 300 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.6 times more Fat and 4.4 times more Saturated Fat than Boiled Yellow Beans.
• Both Boiled Yellow Beans and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled Yellow Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 300 calories.